High-protein eggs recipes
34 recipes built around eggs, each with protein, calories, carbs and fat per serving so you can pick by the numbers.
34 recipes
Southwest Beef and Black Bean Tortilla Pie
A tex-mex spin on the tortilla pie, built with taco-seasoned beef, black beans and corn under the egg custard. Cuts like a frittata but eats like a casserole.
LunchDinner
39g protein · 415 kcal
Turkey and Broccoli Cheddar Tortilla Pie
Turkey and broccoli baked under a savory egg custard, with a single tortilla pressed into the dish instead of a pastry crust. Slices clean into wedges once it has cooled for a few minutes, more like a quiche than a casserole.
LunchDinner
39g protein · 330 kcal
Shrimp and Egg Fried Rice
Fried rice with shrimp and egg for protein instead of just soy sauce and rice. Works best with rice that's a day old and slightly dried out, straight from the fridge.
LunchDinner
35g protein · 415 kcal
Baked Tuna and Oat Patties
Nine patties from three cans of tuna, bound with egg and oat flour instead of breadcrumbs and baked rather than fried. Three to a serving, eaten hot with a squeeze of lemon or cold from the fridge the next day. 34 grams of protein for 275 calories.
LunchDinner
34g protein · 275 kcal
Top 5Chicken and Spinach Tortilla Pie
A crustless egg pie using a single tortilla in place of pastry for the base, so it holds a clean wedge shape once sliced. Grilled chicken, spinach and sun-dried tomatoes sit under a savory egg custard that firms up fully in the oven.
LunchDinner
34g protein · 290 kcal
Turkey Sausage and Cottage Cheese Breakfast Skillet
A savory turkey sausage skillet with cottage cheese blended right into the eggs, so the extra protein disappears into the curds instead of getting its own bowl.
Breakfast
34g protein · 370 kcal
Salmon, Asparagus and Dill Tortilla Pie
A tortilla pie for using up leftover baked salmon. Dollops of light cream cheese swirled through the egg custard keep it from tasting dry the way reheated salmon sometimes does.
LunchDinner
30g protein · 325 kcal
Ham, Egg and Cheese Tortilla Pie
A classic ham and cheese quiche filling, just baked in a tortilla crust instead of pastry. Reheats well, so it's a fair option for breakfast meal prep, not just a first-night dinner.
Breakfast
28g protein · 285 kcal
Turkey Sausage and Egg Breakfast Sandwich
A fast-food breakfast sandwich made at home with turkey sausage and light cheddar instead of the usual pork and processed cheese. Just as fast once the sausage patties are cooked.
Breakfast27g protein · 370 kcal
Bacon Cheddar Egg Bites
Baked in a water bath so the eggs set into a silky, custard-like texture instead of turning rubbery. Blended cottage cheese does the same job heavy cream normally would, and the result freezes and reheats well one bite at a time.
BreakfastSnack & bread25g protein · 295 kcal
Smoked Salmon and Egg Breakfast Bowl
A savory breakfast bowl for when cereal isn't going to cut it. Soft scrambled eggs, smoked salmon and avocado cover most of the bases: protein, healthy fat, and something that actually tastes like a meal.
Breakfast24g protein · 265 kcal
Protein French Toast
French toast dipped in an egg and skyr batter instead of just egg and milk, which pushes the protein up without changing how it tastes or cooks. Works with whatever bread you've got, though a sturdier loaf holds together best.
BreakfastSnack & bread
22g protein · 335 kcal
Shrimp and Egg Rice Paper Dumplings
The rice paper dumpling everyone's making right now: wrappers dipped in water, filled, folded flat, then brushed with egg wash so they crisp up gold in the air fryer instead of soaking up oil in a deep fryer.
Snack & breadDinner22g protein · 180 kcal
Cottage Cheese Egg Bake
A sheet-pan style breakfast bake for when you're feeding more than one person. Cottage cheese keeps it moist through reheating, which regular egg bakes usually don't manage.
BreakfastLunch20g protein · 215 kcal
Shakshuka with Cottage Cheese Swirl
A one-pan egg dish simmered in a spiced tomato and pepper sauce until the eggs are just set, with a swirl of cottage cheese stirred through the sauce at the end for extra protein and a creamier finish. Works for breakfast or a lazy dinner, same pan either way.
BreakfastDinner20g protein · 290 kcal
Cottage Cheese Protein Waffles
Waffles blended straight from cottage cheese, eggs and oats, no separate flour or milk needed. They're denser than a regular waffle and don't need much syrup since they're not as sweet to start with.
Breakfast18g protein · 250 kcal
Mushroom, Spinach and Feta Tortilla Pie
The vegetarian version of the tortilla pie, with mushrooms doing the savory, meaty work that chicken or beef usually would. Feta gets stirred through instead of a milder cheese so it doesn't need much else for seasoning.
DinnerBreakfast18g protein · 270 kcal
Cheddar Chive Cottage Cheese Egg Muffins
Blending cottage cheese into the eggs before baking gives these muffins a custardy inside instead of the rubbery texture plain egg muffins can get. Sharp cheddar and fresh chives keep the flavor simple, so they reheat well without tasting like leftovers.
BreakfastSnack & bread15g protein · 180 kcal
Greek Yogurt Egg Salad
Classic egg salad without the mayo drag. Greek yogurt keeps it creamy and adds protein instead of just fat, and a spoon of mustard gives it the tang mayo usually provides.
Snack & breadLunch15g protein · 160 kcal
Top 5Blueberry Protein Oat Bread
The same four-egg, oat, and Greek yogurt base, but with blueberry protein powder folded in and thawed blueberries added to taste for pockets of fruit through every slice. Drain the blueberries well first or the batter turns purple and gets loose before it even hits the oven.
BreakfastSnack & bread
14g protein · 150 kcal
Crispy Rice Paper Egg and Turkey Bacon Breakfast Rolls
A breakfast sandwich reshaped into a crispy rice paper roll. Scramble the eggs a little wetter than usual since they'll finish setting in the air fryer.
Breakfast14g protein · 205 kcal
Egg and Oat Protein Pancakes
Pancakes built from eggs, oats and greek yogurt instead of flour and milk, so a stack actually contributes to the day's protein instead of just carbs. They're denser than regular pancakes, which is the trade-off.
Breakfast14g protein · 175 kcal
Greek Yogurt and Berry Protein Pancakes
Pancakes made with Greek yogurt instead of flour and milk, giving a thicker batter and a denser, more filling result than a standard flour-based pancake. The berries on top add enough sweetness that you don't need much syrup.
Breakfast14g protein · 175 kcal
Protein Powder Oat Bread
Four eggs, oats, and Greek yogurt blend into a batter that bakes up like a dense, hearty sandwich bread, with a scoop of protein powder folded straight in rather than added as an afterthought. Simple enough to make on a weeknight and keeps well for slicing through the week.
BreakfastSnack & bread14g protein · 145 kcal
Waffle Iron Egg and Turkey Bacon Rice Paper Waffle
Scrambled eggs, turkey bacon and cheese pressed and cooked in a waffle iron instead of a pan, so breakfast is ready in under ten minutes with almost no attention. Scramble the eggs a little wetter than usual since they finish setting under the heat of the iron.
Breakfast14g protein · 205 kcal
Egg and Cottage Cheese Rice Paper Breakfast Dumplings
The rice paper dumpling trend turned into breakfast: scrambled eggs and cottage cheese instead of shrimp and cabbage, still air-fried until the outside is crisp.
BreakfastSnack & bread13g protein · 190 kcal
Hard-Boiled Egg and Everything Bagel Snack Pack
Hard-boiled eggs with everything bagel seasoning standing in for the bagel itself. Pack it with a few vegetables and it's a real snack, not just protein eaten standing at the counter.
Snack & bread13g protein · 155 kcal
Quinoa Egg Breakfast Muffins
Egg muffins bulked up with cooked quinoa, which adds a bit of bite and helps them hold their shape better than eggs and vegetables alone. Bakes into a firm, sliceable muffin that works for breakfast or a make-ahead lunch.
BreakfastLunch12g protein · 170 kcal
Spinach and Feta Egg Muffins
Egg muffins built for grab and go mornings. The feta adds a salty punch so you don't need much extra seasoning, and the spinach keeps them from feeling heavy. Bake a batch on Sunday and reheat through the week.
BreakfastLunch11g protein · 145 kcal
Cottage Cheese Flatbread
A flatbread blended straight from cottage cheese, eggs and oat flour, cooked in a pan like a big pancake. Good as a wrap, a pizza base, or just torn up and dipped in something.
Snack & bread10g protein · 135 kcal
Cottage Cheese Protein Focaccia
Blended cottage cheese takes the place of most of the olive oil and butter in a normal focaccia dough, so you get the same dimpled, olive-oil-pooled top and open crumb with a fraction of the usual fat. Good on its own with flaky salt or split for sandwiches.
BreakfastSnack & bread10g protein · 230 kcal
Oat, Egg and Greek Yogurt Bread
A savory protein loaf that slices like bread but eats like a snack you can build a meal around. Toast a slice and add whatever you'd normally put on toast: avocado, more eggs, smoked salmon.
BreakfastSnack & bread9g protein · 105 kcal
Protein Deviled Eggs
Deviled eggs made with greek yogurt instead of mayonnaise, so the filling holds the same tang and creaminess without tipping the fat and calories as high. Good party snack that doesn't derail the day.
Snack & bread7g protein · 75 kcal
Cloud Bread
Bread with almost no carbs, made by whipping egg whites into a meringue and folding in cream cheese instead of using any flour. Light and a little eggy, closer to a savory meringue than real bread, but it works as a bun or toast base.
Snack & breadBreakfast4g protein · 60 kcal